Lentil Carrot Soup

By Stephen T. Sinatra, M.D., F.A.C.C., F.A.C.N., C.N.S., C.B.T.

Lentils are used in inexpensive and nutritious soups from India to Europe to South America. This robust soup requires only a few steps to prepare, and can also be spooned over vegetables, pasta, rice, even seafood. Thick, flavorful and earthy, this soup is loaded with carrot’s sight-healing beta-carotene.

*Choose organic produce whenever possible*

  • 1-4 Tbsp cold pressed olive oil –  extra-virgin or flavored
  • ½ cup chopped white onions
  • 1 tablespoon tomato paste
  • 1 tablespoon minced garlic
  • 1 large carrot, peeled and thinly sliced
  • 1 cup dried red or green lentils
  • 1 quart low-sodium vegetable stock
  • ½ teaspoon salt

Heat 1 Tbsp olive oil in a stockpot over medium heat. Add the onions and sauté until they are translucent, about 7 minutes. Add the tomato paste, garlic, carrot, lentils, vegetable stock and salt. Cook for 30 minutes, or until the lentils and carrots are tender. Adjust seasonings and serve from the pot.

Finish each bowl with a drizzle of olive oil – extra virgin is perfect for classic flavor, but you may also want to experiment with an olive oil flavored with rosemary, basil, garlic, or jalapeño. Serves 4.

Download this recipe in PDF format >

Original recipe © 2010 by Stephen Sinatra, MD, Jim Punkre and Rebecca Bent. All rights reserved. Adapted with permission from Bottom Line Books.

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